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system. The higher the Cardio Load, the more strenuous the training session was for the cardiovascular system. Cardio
Load is calculated after every workout from your heart rate data and session duration.
Perceived Load
Your subjective feeling is one useful method of estimating training load for all sports. The Perceived Load is a value that
takes into account your own subjective experience of how demanding your training session was and the duration of your
session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify subjective
training load. Using the RPE scale is especially useful for sports where measuring training load based on heart rate alone
has its limitations, for example strength training.
Rate your session in the Flow mobile app to get your Perceived Load for the session. You can choose from a
scale from 1-10, in which 1 is very, very easy and 10 is maximum effort.
Muscle Load
Muscle Load tells you how much your muscles were strained during your training session. Muscle Load helps you quantify
your training load in high-intensity training sessions, such as short intervals, sprints and hill sessions, when your heart rate
doesn’t have enough time to react to the changes in the intensity.
Muscle load shows the amount of mechanical energy (kJ) that you produced during a running or cycling session. This
reflects your energy output, not the energy input it took you to produce that effort. In general, the fitter you are, the better
the efficiency between your energy input and output. Muscle load is calculated based on power and duration. In case of
running, also your weight counts.
Muscle Load is calculated from your power data, so you only get a Muscle Load value for your running
workouts, and cycling sessions if you’re using a separate cycling power sensor.
Training Load from a single session
Your Training Load from a single session is shown in the summary of your training session on your watch, in the Flow app
and in the Flow web service.
You'll get an absolute training load number for each measured load. The higher the load, the more strain it caused to your
body. In addition, you can see a visual bullet scale interpretation and a verbal description of how hard your training load
from the session was compared to your 90 days training load average.
The scale of bullets and verbal descriptions adapts according to your progress: the smarter you train, the higher loads you
tolerate. As your fitness and tolerance for training improves, a training load that was ranked worth 3 bullets (Medium) a
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